This guide is for those who want to GET BIG real fast (no performance-enhancing drugs needed). Are you tired of stagnating and being super skinny? This article will take you only 3 minutes to read! I also recommend you to read the article on hard-gainers!
This article is an “upgraded” version where I try to give you EXTREME motivation! If you read this, you should not be scared of bulking and adding a bit of fat or going hard in the gym! We’re going all-in. This might not be the perfect way, but you’re going to escape the stagnation zone quick!
Let’s follow these five steps!
STEP 1: EAT HARD TO GET BIG:
If you are struggling to put on weight, you need to make up a diet and count your calories. You should be at a 500 kcal surplus from your maintenance level. This is more than what some people as such you might add tiny bit of extra fat. However, with all the energy this food provides you for your workouts plus the amount of gym training you will be doing, you will pack on a lot of muscle! The momentum you build from seeing quick results will motivate you MASSIVELY! Our goal is to escape the stagnation zone as fast as possible and have some change to drive momentum. Let’s go!
STEP 2: TRAIN HARD TO GET BIG
Go HEAVY (implement strength in your routine)! Do enough HYPERTROPHY training, have a good EXERCISE SELECTION , STICK to that good routine!
Mixing all these factors is like a BOMB!
Don’t just do the workouts which beginners do where you go for 12-15 reps the whole session – get a compound movement at the start of your session such as a deadlift. Try doing this for 4×6 or 5×5. Next, let’s do some good old rows, 4×8-10 with the old-school gym bar and good ol’ plates banging!
After that do some pull-ups, weighed or not, where you can do a solid 3×6. Finish up with the lat machine to get the volume and hypertrophy work in, try to do 3×15-20!
That is an example of mixing some heavy training with volume/hypertrophy training. You have to choose the BEST EXERCISES for yourself! Inclined curls for biceps, BOOM! Pull-ups for back! Seal rows! Flies for chest!
Last but not least, once you find a routine is paying off, stick at it. Become an expert at what you do and cling to what gives you results!
STEP 3: TRAIN HARD, BUT PUT EMPHASIS ON THE MUSCLES WHICH WILL MAKE YOU LOOK BIG QUICKLY
Hammer the BIG muscle groups which give you that massive look straight away! Back muscles, leg muscles, and shoulders. You don’t want to forget muscles like arms and abs of course, but if you are skinny and want to get out of the slim zone ASAP, then you’ll have to put a bit more focus on those big muscle groups! The back area with traps is large, that can make a fundamental difference to your physique – straight away.
Legs are massive muscles too, and it’s easy to fill those jeans if you work on them hard enough. Shoulders are the upper extremities of your body, they’re super important! Do some overhead presses and smash out the 5×5, 4×6 etc…! Carry on with lateral raises and blast it! The day you cut down, you will get that aesthetic look with nice shoulders. Alexander Leonidas from Alpha destiny also recommends this method which consists of working on big muscles to look big quickly!
STEP 4: TRAIN HARD BUT IN A SMART WAY
For sure, recovery is mega important! But it does not mean you can’t train 3-4 times a week as a beginner and not recover well. You can also work out 5-6 times a week at an intermediate or advanced level and recover well.
If you are an absolute newbie, you will need to get used to it first, exercise 2-3-4 times a week as a start, then increase your amount of training as soon as you feel it’s possible! You have to train hard – accordingly to your current level.
Working out three times a week as a beginner is tough! That’s what you need. Don’t go for every-day sessions.
What you have to do is also make sure your program is smart!
Give enough SPACE between the same muscles, which are involved in different sessions!
Would you do biceps the day before back and some heavy deadlifts? Uh, no, that’s risky!
Compare these two programs, I have intentionally made a bad one for the first one:
Make sure you get some good sleep too! 7:30/8 hours a night!
Stretch very gently before going to bed for 5 minutes, it’s better than nothing.
STEP 5: DON’T TAKE A WEEK OFF (OR ON HOLIDAYS)
This one is tough, but a lot of people will train for four weeks and then stop for one entire week to recover! Yes, you can take a few days off but do not take a week off. A week out will usually be a bit too much, and getting back into training can feel challenging.
If the gym is not that important to you, why not take a week off? It’s not dramatic at all. But if you are trying to get BIG fast in your first year at the gym and escape this beginner/intermediate zone, don’t stop for one or two weeks when you go on holidays.
What you can do is take two or three days off now and then, every month or so. This way, you genuinely give yourself some time to recover well. EAT like a FREAK while resting. Two or three days are perfect, as this won’t provide you with time to lose neurological adaptation. It is better to have two or three days off every month than one week off every two months!
Conclusion on how to get big fast:
By mixing all these factors, you will see massive changes in your physique!
Again, if you are a beginner, you should take it easy and give yourself 3-4 weeks of adaptation to get into the gym. Once you have done that, follow the steps above and smash it! I guarantee that you will see some results within a month or so. The most important steps, in my opinion, will be STEP 1 AND 2: to EAT hard and TRAIN hard!